Contents at a Glance Introduction... 1 Part I: Off to a Good Start with Yoga... 7 Chapter 1: Yoga 101: What You Need to Know...9 Chapter 2: Ready, Set, Yoga!...27 Chapter 3: Prep Before Pep: Ensuring a Fruitful Yoga Practice...39 Chapter 4: Relaxed Like a Noodle: The Fine Art of Letting Go of Stress...47 Chapter 5: Breath and Movement Simplified...61 Part II: Postures for Health Maintenance and Restoration... 83 Chapter 6: Please Be Seated...85 Chapter 7: Standing Tall...95 Chapter 8: Steady as a Tree: Mastering Balance...113 Chapter 9: Absolutely Abs...121 Chapter 10: Looking at the World Upside Down...129 Chapter 11: Easy round the Bends...139 Chapter 12: Several Twists on the Yoga Twist...157 Chapter 13: Dynamic Posture: The Rejuvenation Sequence and Sun Salutation...167 Chapter 14: A Recommended Beginners Routine for Men and Women...175 Part III: Creative Yoga... 185 Chapter 15: Designing Your Own Yoga Program...187 Chapter 16: It s Never Too Soon: Pre- and Postnatal Yoga...223 Chapter 17: Yoga for Kids and Teens...235 Chapter 18: It s Never Too Late: Yoga for Midlifers and Older Adults...257 Chapter 19: Prop Art: The Why and How of Simple Props...279 COPYRIGHTED MATERIAL Part IV: Yoga as a Lifestyle... 287 Chapter 20: Yoga Throughout the Day...289 Chapter 21: Meditation and the Higher Reaches of Yoga...307 Chapter 22: Yoga Therapy: The (Yoga) Doctor Will See You Now...321
Part V: The Part of Tens... 351 Chapter 23: Ten Tips for a Great Yoga Practice...353 Chapter 24: Ten Good Reasons to Practice Yoga...357 Appendix: Additional Yoga Resources...361 Index... 373
Table of Contents Introduction... 1 About This Book...1 Conventions Used in This Book...2 What You re Not to Read...3 Foolish Assumptions...3 How This Book Is Organized...3 Part I: Off to a Good Start with Yoga...4 Part II: Postures for Health Maintenance and Restoration...4 Part III: Creative Yoga...4 Part IV: Yoga as a Lifestyle...5 Part V: The Part of Tens...5 Icons Used in This Book...5 Where to Go from Here...6 Part I: Off to a Good Start with Yoga... 7 Chapter 1: Yoga 101: What You Need to Know.....................9 Understanding the True Character of Yoga...9 Finding unity...10 Finding yourself: Are you a yogi (or yogini)?...11 Considering Your Options: The Eight Main Branches of Yoga...12 Bhakti Yoga: The Yoga of devotion...13 Hatha Yoga: The Yoga of physical discipline...13 Jnana Yoga: The Yoga of wisdom...13 Karma Yoga: The Yoga of self-transcending action...13 Mantra Yoga: The Yoga of potent sound...14 Raja Yoga: The Royal Yoga...14 Tantra Yoga: The Yoga of continuity...16 Guru Yoga: The Yoga of dedication to a master...16 Getting The Scoop on the Prominent Styles of Hatha Yoga...16 Finding Your Niche: Five Basic Approaches to Yoga...20 Yoga as fitness training...20 Yoga as a sport...20 Yoga as therapy...21 Yoga as a lifestyle...21 Yoga as a spiritual discipline...22 What most approaches to Yoga have in common...22 Health, Healing, and Yoga...23 Balancing Your Life with Yoga...24
x Yoga For Dummies, 2nd Edition Chapter 2: Ready, Set, Yoga!...................................27 Setting a Goal for Your Practice...27 Checking Out Various Yoga Class Options...29 Finding a class that s right for you...29 Public or private?...31 Checking the time: How long does a Yoga class last?...32 Paying the price: How much should a Yoga class cost?...33 Going co-ed...33 Dressing for Success, and Other Yoga Practicing Considerations...33 Deciding what to wear...34 Packing your Yoga kit...34 Putting safety first...35 Paging Miss Manners...36 Skipping Class...37 Being a Committed Yogi or Yogini...38 Chapter 3: Prep Before Pep: Ensuring a Fruitful Yoga Practice.....39 Cultivating the Right Attitude...39 Leave pretzels for snack time...40 Practice at your own pace...41 Send the scorekeeper home...41 Picture yourself in the posture...42 Enjoying a Peaceful Yoga Practice...42 Busting the perfect posture myth...43 Listening to your body...43 Moving slowly but surely...44 Practicing function over form with Forgiving Limbs...45 Chapter 4: Relaxed Like a Noodle: The Fine Art of Letting Go of Stress.........................................47 The Nature of Stress...47 Correcting wrong attitudes...48 Changing poor habits...49 Releasing bodily tension...51 Relaxation Techniques That Work...51 Tips for a successful relaxation practice...51 Deep relaxation: The corpse posture...52 Afternoon delight...53 Magic triangles...55 Relaxation before sleep...56 Insomnia buster...56 Yoga Nidra (Yogic Sleep)...58 Formulating your intention...59 Performing Yoga Nidra...59
Table of Contents xi Chapter 5: Breath and Movement Simplified.....................61 Breathing Your Way to Good Health...61 Taking high-quality breaths...62 Relaxing with a couple of deep breaths...63 Practicing safe yogic breathing...64 Reaping the benefits of yogic breathing...64 Breathing through your nose (most of the time)...65 The Mechanics of Yogic Breathing...67 Understanding how your emotions affect your diaphragm...68 Appreciating the complete yogic breath...68 Starting out with focus breathing...71 Realizing the power of a pause...72 Partners in Yoga: Breath and Postural Movement...72 Breathing in four directions...73 Recognizing the distinct roles of movement and holding in Yoga postures...73 The Yoga Miracle...74 Answering common breath and movement questions...75 Sounding Off: Yogic Breathing...77 Practicing Breath Control the Traditional Way...78 Alternate nostril breathing...79 The cooling breath...80 Shitkari: Inhaling through the mouth...81 Kapala-bhati: Frontal sinus cleansing...82 Part II: Postures for Health Maintenance and Restoration... 83 Chapter 6: Please Be Seated...................................85 Understanding the Philosophy of Yoga Postures...86 Looking at the Many Variations of Sitting...87 Chair-sitting posture...87 The easy posture: Sukhasana...88 The thunderbolt posture: Vajrasana...90 The auspicious posture: Svastikasana...91 The perfect posture: Siddhasana...92 Chapter 7: Standing Tall.......................................95 Identifying That Two-Legged Creature...95 Standing Strong...96 Exercising Your Options...97 Mountain posture: Tadasana...98 Standing forward bend: Uttanasana...99
xii Yoga For Dummies, 2nd Edition Half standing forward bend: Ardha uttanasana...101 Asymmetrical forward bend: Parshva uttanasana...102 Triangle posture: Utthita trikonasana...103 Reverse triangle posture: Parivritta trikonasana...104 Warrior I: Vira bhadrasana I...105 Warrior II: Vira bhadrasana II...107 Standing spread-legged forward bend: Prasarita pada uttanasana...108 Half chair posture: Ardha utkatasana...109 Downward-facing dog: Adhomukha shvanasana...110 Chapter 8: Steady as a Tree: Mastering Balance.................113 Getting to the Roots of the Posture...113 Balancing Postures for Graceful Strength...114 Warrior at the wall: Vira bhadrasana III variation...114 Balancing cat...115 The tree posture: Vrikshasana...116 The karate kid...117 Standing heel-to-buttock...118 Scorpion...119 Chapter 9: Absolutely Abs.....................................121 Taking Care of the Abdomen: Your Business Center...122 Exercising Those Abs...123 Exploring push-downs...123 Trying yogi sit-ups...124 Strengthening with yogi sit-backs...125 Creating variety with extended leg slide-ups...126 Arching with the suck em up posture...127 Exhaling soundly...128 Chapter 10: Looking at the World Upside Down..................129 Getting a Leg Up on Leg Inversions...130 Legs up on a chair...130 Legs up on the wall...131 The Happy Baby...132 Standing spread-legged forward bend at the wall...133 Trying a Trio of Shoulder Stands...134 Half shoulder stand at the wall...135 Reverse half shoulder stand at the wall...136 Half shoulder stand: Viparita karani...137 Chapter 11: Easy round the Bends.............................139 Gaining a Strong Backbone (And Some Insight)...139 Bending Over Backwards...140 Cobra I...141 Cobra II: Bhujangasana...142
Table of Contents xiii Cobra III...143 Locust I: Shalabhasana...144 Locust II...145 Locust III: Superman posture...146 Bending from Side to Side...147 Seated side bend...148 All-fours side bend...149 Folded side bend...150 Bending Forward...150 Seated forward bend: Pashcimottanasana...151 Head-to-knee posture: Janushirshasana...152 Volcano: Mahamudra...154 Spread-legged forward bend: Upavishta konasana...155 Chapter 12: Several Twists on the Yoga Twist...................157 Trying Simple Upright Twists...158 Easy chair twist...158 Easy sitting twist...159 The sage twist...160 Twisting While Reclining...161 Bent leg supine twist...162 The Swiss army knife...163 Extended legs supine twist: Jathara parivritti...164 Chapter 13: Dynamic Posture: The Rejuvenation Sequence and Sun Salutation...........................................167 Warming up for the Sun: Rejuvenating in 9 Steps...168 Gliding Through the 7-Step Kneeling Salutation...170 Advancing to the 12-Step Sun Salutation...172 Chapter 14: A Recommended Beginners Routine for Men and Women.........................................175 Starting Off Slowly and Wisely...175 Trying Out a Fun Beginner Routine...176 Corpse posture...176 Lying arm raise...177 Knee-to-chest posture...177 Downward-facing dog...178 Child s posture...179 Warrior I...179 Standing forward bend...180 Reverse triangle posture...181 Standing spread-legged forward bend...182 The karate kid...183 Corpse posture redux...183 Reaching Beyond the Beginning...184
xiv Yoga For Dummies, 2nd Edition Part III: Creative Yoga... 185 Chapter 15: Designing Your Own Yoga Program.................187 Applying the Rules of Sequencing...188 Getting Started with Warm-Ups...189 Reclining warm-up postures...192 Standing warm-up postures...196 Seated warm-up postures...200 Selecting Your Main Postures and Compensation Poses...202 Getting stronger with standard asanas...202 Bringing balance with compensation postures...204 Including Plenty of Rest and Relaxation...207 Knowing when to rest and when to resume...207 Rest postures...207 Cooking Up a Creative Yoga Routine with the Classic Formula...210 A postural feast: The 30- to 60-minute general-conditioning routine...211 Making the most of a little: A 15-minute routine...220 Satisfy an appetite for a quick pick-me-up: A 5-minute routine...222 Chapter 16: It s Never Too Soon: Pre- and Postnatal Yoga.........223 Partnering Yoga with Pregnancy...223 Enjoying Yoga support as you and the baby grow...224 Exercising caution during pregnancy...225 Perfect Pregnancy Postures...225 Side-lying posture...226 The cat and cow...227 The cobbler s posture: Badda konasana...227 A safe, quick prenatal routine...228 Continuing Yogic Exercise after Pregnancy (Postpartum)...232 Chapter 17: Yoga for Kids and Teens...........................235 Kid Stuff: Making Yoga Fun for Youngsters...236 Engaging the imagination: Approaching poses in a child-friendly way...236 Yoga postures kids will love...237 Easing the Transition into Adulthood: Yoga for Teens...248 The antidote to stress in your overscheduled life...249 Fit for life, and so much more...250 Yoga Routines for the Young and Restless...251 Standing routine...252 Floor Routine...254
Table of Contents xv Chapter 18: It s Never Too Late: Yoga for Midlifers and Older Adults.............................................257 Reaping the Benefits of Yoga Through Midlife and Beyond...258 Working through menopause...258 Not just a woman thing : Andropause...258 Bones of steel...259 Approaching Prime of Life Yoga with the Right Mindset...259 User-Friendly Routines for Midlifers...259 Prime of Life Yoga routine: Level I...260 Prime of Life Yoga Routine: Level II...262 Yoga for Older Adults...266 Cherish the Chair: Safe Routines for Older Adults...267 Cherish the chair routine: Level I...267 Cherish the chair routine: Level II...273 Chapter 19: Prop Art: The Why and How of Simple Props.........279 Examining the Pros and Cons of Props...280 Exploring the advantages of props...280 Looking at props drawbacks...280 Going Prop Hunting at Home...281 Working with a wall...281 Using a blanket for more than bedding...281 Choosing a chair for comfort...282 Stretching with a strap...282 Searching Out Props You May Want to Purchase...283 Supporting alignment with the help of blocks...284 Bolstering support with pillows...284 Eyeing the many applications of eye bags...285 Turning to inversion props...285 Part IV: Yoga as a Lifestyle... 287 Chapter 20: Yoga Throughout the Day..........................289 Living Your Day the Yoga Way...289 Turning your face toward a Yoga morning...290 Practicing Yoga throughout the day...292 Incorporating Yoga into nighttime routines...293 Sleeping peacefully with lucid dreaming...294 Aiming toward awareness through lucid waking...295 Approaching mindfulness in deep sleep...295
xvi Yoga For Dummies, 2nd Edition Seeking Your Higher Self by Discovering the True You...296 Observing yourself...296 Understanding yourself...297 Practicing self-discipline...297 Transcending yourself...298 Making Inroads into the Eightfold Path with Moral Discipline...298 Vowing to do no harm...299 Telling the truth all the time...300 Stealing means more than material theft...301 Observing chastity in thought and deed...301 Acquiring more by living with less...302 Adding other moral practices...303 Exercising Yogic Self-Discipline...303 Purifying mind and body...304 Calming the quest through contentment...304 Focusing with austerity...304 Partnering research with self-study...305 Relating to a higher principle...306 Chapter 21: Meditation and the Higher Reaches of Yoga..........307 Understanding Concentration...308 Unleashing your essence...309 Gaining focus...309 Practicing Meditation...310 Getting a handle on cakras: Your wheels of fortune...311 Following a few guidelines for successful meditation...312 Maintaining proper bodily posture...315 Overcoming obstacles to meditation...316 Adding sounds to meditation...316 Breathing mindfully...318 Walking meditation...318 Working toward Ecstasy...319 Reaching toward Enlightenment...320 Chapter 22: Yoga Therapy: The (Yoga) Doctor Will See You Now...321 What You Need to Know about Yoga Therapy...321 How to find a good yoga therapist...323 What to expect if you see a Yoga therapist...323 Five-Step Plan for a Healthy Back...324 Yoga Rx for Lower Backs...324 Lower back conditions that need more arching...325 Lower back conditions that need more folding...325 Lower back routine...326 Yoga Rx for Upper Backs and Necks...340 Do s and don ts...340 Upper back routine...341
Table of Contents xvii Part V: The Part of Tens... 351 Chapter 23: Ten Tips for a Great Yoga Practice..................353 Understand Yoga...353 Be Clear (and Realistic) about Your Goals and Needs...354 Commit Yourself to Growth...354 Stay for the Long Haul...354 Develop Good Habits from the Beginning...355 Vary Your Routine to Avoid Boredom...355 Make Awareness and Breath Your Allies...355 Do Your Best and Don t Worry about the Rest...356 Allow Your Body to Speak Up...356 Share Yoga...356 Chapter 24: Ten Good Reasons to Practice Yoga.................357 Yoga Helps You Maintain, Recover, or Improve Your Health...357 Yoga Makes You Fit and Energetic...358 Yoga Balances Your Mind...358 Yoga Is a Powerful Aid for Personal Growth...358 Yoga Is Truly Comprehensive and Empowering...359 Yoga Helps You Harmonize Your Social Relationships...359 Yoga Enhances Your Awareness...359 Yoga Combines Well with Other Disciplines...360 Yoga Is Easy and Convenient...360 Yoga Is Liberating...360 Appendix: Additional Yoga Resources.........................361 Discovering Yoga Organizations...361 Taking a Look at Teacher Training and Academic Programs...362 Knowing Other Significant Organizations in the U.S. and Canada...363 Mapping Major Overseas Organizations...364 Europe...364 Latin America...364 Australia and New Zealand...365 India...365 Tapping Into Yoga Props...366 Checking Out Top-Notch Web Sites...366 Lingering at the Yoga Library...367 Reference works and general introductions...367 Hatha Yoga (beginners and advanced)...367 Raja (classical), Jnana, Bhakti, and Karma Yoga...368 Tantra and Kundalini Yoga...368 Meditation, mantras, and prayer...369 Yoga for pregnancy and children...369 Yoga therapy...369 General Yoga topics...370
xviii Yoga For Dummies, 2nd Edition Peeking into Periodicals...370 Seeing and Hearing All the Latest Audio Resources, DVDs, and Videotapes...371 Audio resources...371 DVDs and videotapes for Hatha Yoga and meditation...372 General conditioning and Yoga therapy DVDs by coauthor Larry Payne...372 Index... 373